Use this form to calculate your sweat rate. This is best done under various environmental conditions to know how your body responds. This way, you can best match your sweat rate to the predicted race day weather conditions.
- Before starting the process, void your bladder to eliminate the need to urinate during the workout. Resist the urge to urinate until after the final weigh-in.
- Weigh yourself naked with any fluid/nutrition you plan to consume during the workout. This is easily done by stepping on a scale with your full water bottles.
- Exercise at your predicted race intensity between one and two hours.
- Get naked again, towel yourself off, and re-weigh yourself with whatever is left of your nutrition, even if you’re just holding empty bottles, that weight needs to be accounted for.